Pan-Fried Mackerel with Breadcrumbs
Pan-Fried Mackerel with Breadcrumbs is a simple yet flavorful dish featuring fresh mackerel fillets coated in crispy breadcrumbs and pan-fried until golden. The core ingredients are mackerel, breadcrumbs, flour, egg, and seasoning, often served with lemon and a simple salad. This preparation is popular in many coastal cuisines, particularly in parts of Europe and Asia.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, providing a good source of omega-3 fatty acids. A typical serving contains roughly 350-450 calories, with minimal carbohydrates unless served with a starchy side.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 32 g |
| Carbs | 12 g |
| Fat | 22 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 450 mg |
| Vitamin D | 16.1 mcg |
| Vitamin B12 | 8.7 mcg |
| Selenium | 44.5 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 8.2 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Potassium | 320 mg |
| Magnesium | 45 mg |
Per 1 fillet (about 150 g) · estimated, varies by recipe
💡 What's interesting
Mackerel is one of the best dietary sources of vitamin D and omega-3s, which are crucial for heart and brain health. The breading technique, while adding texture, is a classic way to protect delicate fish flesh and lock in moisture during cooking.
